研究表明，早餐前锻炼会燃烧更多脂肪

研究表明，早餐前锻炼会燃烧更多脂肪

Should you eat before or after exercise in the morning? The debate has raged for years.

你早上应该在锻炼之前还是之后吃东西?争论已经持续了多年。

The eat-first camp says food before exercise boosts blood sugars, giving the body fuel to increase the intensity and length of a workout. It also keeps you from being fatigued or dizzy.

“先吃”阵营认为运动前的食物会提高血糖，给身体提供能量来增加运动的强度和时间。它还能防止你感到疲劳或头晕。

The eat-after camp says you burn more fat if you fast before exercise.

“后吃”阵营说，如果你在运动前禁食，你会燃烧更多的脂肪。

A small UK study published Friday supports the latter point of view: In 30 obese or overweight men, those who exercised before breakfast burned twice the fat as men who ate breakfast before they worked out.

英国周五发表的一项小型研究支持后一种观点:在30名肥胖或超重的男性中，那些在早餐前锻炼的人消耗的脂肪是那些在锻炼前吃早餐的人的两倍。

That's because exercising with no fuel forces the body to turn to stored carbs, and when those are quickly gone, to fat cells.

这是因为在没有燃料的情况下锻炼会迫使身体转向储存的碳水化合物，而当这些碳水化合物很快消失时，就会转向脂肪细胞。

Unfortunately the eat-after group didn't lose more weight than the eat-before group during the six weeks of the study, but it did have "profound and positive" effects on the health of the group that fasted, researchers said.

不幸的是，在六周的研究中，“后吃”后的那组并没有比“先吃”的那组减轻更多的体重，但研究人员说，它确实对“后吃”组的健康产生了“深远而积极”的影响。

Skipping the meal before exercise made the men's muscles more responsive to insulin, which controls high blood sugars, thus reducing the risk for diabetes and heart disease.

在运动前不吃饭可以使男性的肌肉对控制高血糖的胰岛素更敏感，从而降低患糖尿病和心脏病的风险。

"The group who exercised before breakfast increased their ability to respond to insulin, which is all the more remarkable given that both exercise groups lost a similar amount of weight and both gained a similar amount of fitness," said exercise physiologist Javier Gonzalez, in a statement.

“早餐前锻炼的那一组增加了他们对胰岛素的反应能力，这一点尤其显著，因为两组运动组的体重减轻相似，体能也相似。“运动生理学家哈维尔·冈萨雷斯在一份声明中说。

"The only difference was the timing of the food intake," Gonzalez added.

“唯一的区别是进食的时间，”冈萨雷斯补充道。

A 2017 study from the University of Bath, also co-authored by Gonzalez, looked at 10 men and found the same results -- because of lower blood sugar levels after fasting, the men burned more fat.

2017年，巴斯大学的一项研究也与冈萨雷斯合著，研究了10名男性，发现了同样的结果-因为禁食后血糖水平较低，这些男性燃烧的脂肪更多。

However, this time the men burned more calories if they ate breakfast first.

然而，这一次，如果男性先吃早餐，他们会燃烧更多的卡路里。

A 2010 study found similar results, this time in a group of 28 healthy, physically active men. One group did no exercise. Two other groups were put through grueling morning exercise of running and cycling four times a week; one group ate before exercise and the other after.

2010年的一项研究发现了类似的结果，这次是在一组28名身体健康、经常运动的男性中。其中一组没有运动。另外两组每周进行四次跑步和骑自行车的高强度晨练;一组在运动前吃，另一组在运动后吃。

It's likely no surprise that the group who didn't exercise gained weight. But contrary to the 2017 study the group who ate breakfast before exercise also gained weight. It was the group who exercised on water and an empty stomach that maintained their weight, lost fat, and kept their blood sugars in good shape.

不锻炼的那组人体重增加可能并不奇怪。但与2017年的研究相反，在锻炼前吃早餐的那组人的体重也增加了。只有在空腹和喝水的情况下运动的那组人才能保持体重，减掉脂肪，保持血糖正常。

What's the takeaway? Obviously science needs to look at this a lot harder, with much larger study groups. But based on the science in these studies, it does seem exercising before eating may be good for your overall health, even if it doesn't always whittle your waistline.

结论是什么?显然，科学需要更努力地研究这个问题，需要更大的研究小组。但根据这些研究中的科学依据，似乎在吃东西之前锻炼对你的整体健康有好处，即使它并不总是能减掉你的腰围。

If you do choose to work out on an empty stomach, keep these tips from the US Figure Skating Association in mind to keep your muscle tissue from breaking down:

如果你选择空腹锻炼，记住以下来自美国花样滑冰协会的建议，以免肌肉组织受损:

Do that by drinking water or sports drinks.

喝水或运动饮料。

Within 15 to 30 minutes, eat a meal with a 4:1 carb to high quality protein ratio.

在15到30分钟内，吃一顿含有4:1碳水化合物和高质量蛋白质的饭。

Some good choices are fruit and low-fat Greek yogurt, trail mix, or a banana with peanut butter.

一些不错的选择是水果和低脂的希腊酸奶，什锦果仁，或者香蕉和花生酱。